COMMUNITY @ 8AM and 9AM
By Coach Samm
—–IN PAIRS—–
30 minute time cap
2, 4, 6, 8, 10  P1 Go then P2 Go
10, 8, 6, 4, 2 P1 Go then P2 Go
Deadlift (Barbell or KB)
Burpee over equipment
Toes to Bar or KB
Thruster (Barbell or SA Kb)
*While partner is working the other one is rowing, skiing or biking.
——————–
8min time cap
Final Flex Finisher
800m run
Or
400×4 each partner does 2 400
40 sit-ups each
40 air squat MB toss each
40 mountain climbers each

 

WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Snatch + OHS (1+1)
*2 second pause at the bottom of OHS
*Build to heavy in 15 min
ACCESSORY:
Snatch Pull
5 x 3 @ 90-95% of heaviest complex
CORE:
100 KB Plank Pull Through
*FOR QUALITY
*100 Total, 50 each direction

 

THE PUMP @ 11AM
BENCH:
3 x 5 @ Building (RPE 8-9)
3 x 8-10 @ 90% of Heaviest 5
PULL-UPS:
3 x 8 (may add weight or use bands)
ARMS:
3 x
15 Skull Crushers
15 DB Curl and Twist
-then-
100 Banded Tricep Ext
100 BB Curls
*in as few sets as possible, but you may partition
ABS:
Coaches Choice